Ideal weight is achievable with a balanced diet. Dr. Jean-Michel Cohen’s book “The Parisian Diet” will help you choose your own menu that will be varied and tasty. The third stage of his diet is designed solely for pleasure, and includes delicious dishes that allow you to stay in shape for a long time.
The stage involves reducing weight by 3.5–5 kg in the first month and, depending on individual characteristics, by another 2.5–4 kg in each subsequent month.
The doctor warns that if you stop losing weight during the “Gourmet” stage, you should help your body and return to the “Bistro” or “Cafe” menu.
In addition to the general principles, the “Gourmet” stage offers four special menus for those who need to maintain enthusiasm and those who are trying to regain the forgotten pleasure of food during a diet. These menus will help you reach your goal and achieve your desired weight, and you will be able to enjoy foods such as potatoes, pasta and bread that are strictly prohibited in other diets.
What has more calories: pasta or potatoes?
People who monitor their weight and health try to rationally approach the selection of products for their daily menu.
Everyone, without exception, knows about the need to consume a large portion of vegetables and fruits every day, as well as a fair share of proteins (meat, dairy products). But what to do with the side dish? Can I eat potatoes and my favorite pasta or will I have to give up something? Let's try to find out which has more calories: potatoes or pasta. Which is healthier?
First, you need to figure out which of these products has greater benefits for our body. Where there are more nutrients and vitamins.
At first glance, potatoes But those who think so are deeply mistaken. This root vegetable is a real storehouse of useful micro and macroelements. It is no coincidence that it has been used as a medicine since ancient times. Even today in folk medicine you can find many recipes using it. For example, potato juice is very beneficial for the stomach and is recommended for use for gastritis and ulcers.
This root vegetable contains potassium, magnesium, phosphorus, manganese, copper, large amounts of vitamin C, B6 and even nicotinic and caffeic acids. Those who regularly consume this product are less likely to suffer from cardiovascular diseases. The presence of the rare compound kukoamines in it makes it beneficial for people with high blood pressure. Due to its high dietary fiber content, this product can prevent intestinal cancer and reduce the level of bad cholesterol in the blood.
When buying pasta , choose durum wheat. Because products made from soft varieties do not provide any benefit to the body.
The durum product contains a lot of nutrients. Namely: B-group vitamins, pantothenic and folic acids, thiamine, pyridoxine, niacin. Such pasta also contains dietary fiber of plant origin, tocopherol, betocaratine, and vitamins PP. Just so that these beneficial substances are not destroyed during the cooking process, the pasta must be slightly undercooked. Then they will not lead to excess weight gain, but will only bring benefits and heal the body. After all, the fiber they contain acts as a brush and helps to completely cleanse the intestinal walls of accumulated harmful deposits. B vitamins strengthen the nervous system, help fight stress, and tryptophan improves and improves mood.
As you can see, each of these products can benefit the body. Therefore, it is important that both are included in the diet.
Which is more harmful?
A contraindication to eating pasta may be gluten intolerance. Such people are recommended to use them very rarely and limitedly, depending on the degree of the disease.
As for potatoes , it is worth remembering that they have a high glycemic index. Everyone who suffers from diabetes knows this. Therefore, for people with this disease, doctors recommend either completely eliminating it from the diet or consuming it in moderation and soaking it in water before cooking.
The nutritional value
The nutritional value of potatoes will vary depending on the variety, but the average values per 100g are as follows:
- Proteins – 2 g
- Fat – 0 g
- Carbohydrates – 16 g
- Calorie content – 77 kcal
Nutritional value of soft wheat pasta:
- Proteins – 6 g
- Fat – 1 g
- Carbohydrates – 31 g
- Calorie content – 157 kcal
From all of the above, it is clear that potatoes are more dietary and low-calorie than pasta. But in any case, the main thing during a diet is variety. Therefore, you should not completely exclude any of these products. You just need to know when to stop and try to take their caloric content into account when creating a menu. Supplement spaghetti with, for example, vegetables or tomato-based sauce.
Potato menu
Most diets exclude certain foods as a source of fat and extra pounds. The number one enemy, according to some, is potatoes. However, there is a lot to be said in favor of potatoes: 100 g of them contain 19 g of complex carbohydrates, 30 mg of magnesium, 380 mg of potassium, 1 mg of iron and only 90 calories.
Due to their low cellulose content, potatoes are an easily digestible product that also gives you a feeling of fullness. It is easy to digest and does not raise your body temperature, making it an ideal vegetable for dinner. So why do potatoes have such a bad reputation?
Because we are used to serving it with fats in the form of butter, vegetable oil and sour cream. If you eat potatoes without such harmful additions, there is nothing wrong with them.
Pasta versus potatoes: who wins?
Carbohydrates are an important part of a complete diet. Which products are their best source can be debated at the level of national cuisines. Let's try to look at this issue from the perspective of Italy versus Russia, or, to put it simply, pasta versus potatoes.
Carbohydrates, depending on the rate of absorption, are divided into fast and slow. Fast carbohydrates are all sweets: glucose, fructose, sucrose. They cause a rise in blood sugar and insulin and quickly turn into fats. Slow carbohydrates (starches), found in pasta, potatoes, cereals, bread, do not create sugar spikes and are the highest quality and correct “fuel” for us. But besides the carbohydrates in pasta and potatoes, there are other variables that affect the body in one way or another. Therefore, we will weigh the pros and cons.
Health benefit or harm?
Pasta made from durum wheat indirectly helps to cope with stress and headaches caused by the modern rhythm of life. This is due to the presence of B vitamins in the product. And in moments when you feel sad and want something sweet, pasta can be a good alternative to chocolate. They, like the popular sweet, contain the amino acid tryptophan. Turning into serotonin, it lifts your mood. In addition, pasta
What won't harm your figure?
Elena Tikhomirova, nutritionist at SM Clinic, member of the National Association of Dietitians and Nutritionists:
“Potatoes or pasta? The answer is simple - both! Those who are losing weight should not be afraid of these products. Starches, combined with proteins and fiber, provide a long-lasting feeling of fullness. It's all about the quantity and time of consumption. Since these are carbohydrates, they are best eaten for breakfast or lunch.”
The amino acid tryptophan contained in pasta not only improves mood, but also regulates appetite. Fiber, an indigestible carbohydrate of plant origin, helps cleanse the body. It is not digested or absorbed, unlike light carbohydrates and starch. Its volume irritates the intestines and accelerates peristalsis, reducing the absorption of fats, carbohydrates and proteins. Serves as food
intestinal microflora. Absorbs heavy metal salts and bile acids. Yes, dry pasta contains about 330 kcal per 100 g, this figure is often scary, but many do not take into account that boiled pasta contains about 100 kcal and about 28.2 g of carbohydrates per 100 grams of the finished dish.
Potatoes also contain a lot of fiber. As for caloric content, per 100 g of boiled product there are from 80 to 100 kcal and about 16 g of carbohydrates. But this information is relevant for young potatoes. In the old one, complex carbohydrates, breaking down, turn into simple ones. This is why old potatoes are sweet. You shouldn’t give it preference if you don’t want to add a few centimeters to your waist.
Conclusion: When considering these products in the context of benefits for the figure, it is wrong to say that any of them is better. It's a sure draw here. It all depends on how long the heat treatment of the products takes place. During long cooking, starch is hydrolyzed and complex carbohydrates are converted into simple ones. This is why al dente pasta, cooked until half cooked, is much healthier than overcooked pasta. And steamed or boiled potatoes are much healthier than those that simmer for hours on the stove or in the oven.
Bean salad
Calorie content is 132 kcal per 100g.
Ingredients for cooking:
- red beans – 200 g;
- onions – 1 pc.;
- garlic – 1 clove;
- fresh parsley – 20 g;
- vegetable oil – 20 ml;
- apple cider vinegar – 10 ml;
- coriander – 1.
Soak the beans for 2 hours in cold water. After this, replace the water and cook for 30 minutes. Peel the onion, chop and fry in vegetable oil until golden brown. Chop the greens, pass the garlic through a press. Mix all ingredients, sprinkle with vinegar and add 2-3 tablespoons of broth.
Subtleties of gastronomy
We examined the products under ideal conditions: welded, without adding any other components. Indeed, both pasta and potatoes have many benefits for the body. But everything changes when they arrive: oil, fats, sauces!
Healthy: Pasta cooked until al dente. Served with vegetable sauce or vegetables, skinny fish, seafood or skinless chicken breast.
Rice: beneficial properties
Rice cereal contains significantly more vitamins and nutrients when compared to pasta. Rice cereal contains vitamins PP, E, B, a lot of selenium, iodine, phosphorus, potassium and iron.
The composition contains up to a dozen amino acids that have a beneficial effect on the human body. One of the disadvantages is that the cereal contains an insufficient amount of sodium - which is very necessary in order to normalize the water-salt balance. It is for this reason that during rice diets there is a condition that consists of drinking large quantities of teas and water.
Pasta, rice and potatoes help you lose weight, scientists say
Not all carbohydrates are equally harmful for weight loss, scientists say. Those who want to lose weight, as a rule, exclude starch and sugar from the diet, as they quickly turn into glucose, which causes insulin levels in the body to rise, and this, in turn, inhibits fat burning. However, studies of the so-called resistant starch prove that it not only does not interfere with, but also promotes weight loss, since it contains fiber and many nutrients.
Resistant starch is not digested in the small intestine, but when it enters the large intestine, it nourishes the flora and promotes the production of short fatty acids that stabilize blood sugar levels. In addition, the fiber it contains cleanses the body.
As several studies conducted in recent decades have shown, such starch improves heart health and digestion, and prevents the development of gastrointestinal diseases. All these studies were brought together by the British Nutrition Foundation, which responsibly states: fiber, which is contained, including in starch, must be taken on average 30 grams per day to reduce the risk of a number of chronic diseases.
The Spanish newspaper La Vanguardia offers a list of products that contain resistant starch in its natural form.
Oatmeal and rice
. The best way to prepare oatmeal to maximize the benefits of resistant starch is to cook it and refrigerate it for a few days. Or make “lazy oatmeal”: soak it in water or kefir and also leave it to brew. It is also better to cook rice a week in advance, the main thing is to make sure that it does not rot or dry out.
Potato
. Regular potatoes or sweet potatoes should be cooked, then cooled and reheated. This technique is believed to work with other carbohydrate foods as well.
Pasta
. They are also useful for weight loss. They too should be cooled and reheated after cooking rather than eaten straight away, according to research from the British Foundation.
Vegetables and legumes
. This food has long been known for its richness in fiber, but it also contains no less resistant starch: for every 100 grams of vegetables there are 3-4 grams of the beneficial substance. For maximum benefit, they should be eaten ripe and hot.
Green bananas
. They are also rich in fiber and resistant starch, as well as vitamins C and B6. It's best to buy them while they're green, but keep them at home for a few more days before eating them.
In what situations will potatoes become the most popular food?
Eating potatoes will benefit many of its consumers due to the unique composition of this vegetable. After all, eating it will help:
- Get essential amino acids for the body, as well as some fatty elements that provide satiety and comfort. All this leads to the fact that the human nervous system works in the required mode and without failures.
- Provide yourself with a sufficient amount of antioxidants aimed at maintaining the youthful appearance of your skin for as long as possible and improving the health of your blood vessels.
- Those suffering from stomach ulcers, as well as heart and kidney diseases, can be recommended to eat boiled potatoes.
- For people who experience frequent constipation, juice squeezed from these fruits will help normalize stool.
- If you have burns and bruises, it makes sense to use grated hot potatoes, recently boiled in a saucepan.
- If the respiratory tract needs to be restored, you can use a kind of steam inhalation, inhaling the aroma emanating from the skin of a freshly boiled similar vegetable.
Potatoes are a “frequent guest” in a variety of salads, so they are found quite often in the daily diet of many consumers. And even liquid types of dishes, such as borscht, soups or fish soup, simply cannot be imagined without this product, which is used there exclusively in boiled form.
